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December 24, 2015

Strengrh:
Thrustres
3-3-3-3-3 

 

 

 

 

 

3 Rounds of:
-400m run with wallball 10/6

-33 push up

-33 v-ups

-33 wallball

December 21, 2015

Skill:
Bar muscle up

metcon:
18min AMRAP of:

-3 bar muscle up
-6 box jump
-9 deadlift 80/60

 

 

December 20, 2015

 


skill:
kipping\butterfly pull up

medcon:
fran 21-15-9:

- thrusters
- pull up

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